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Dumbbells

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Workout Breakdown

Warm up

mobility

Head Rolls

1 set × 10 reps

Arm Circles (ea. Direction)

1 set × 10 reps

Upper Body Rotations

1 set × 10 reps

Hip Circles

1 set × 10 reps

Cossack Squat

1 set × 10 reps

Front/back Leg Swings

1 set × 10 reps

Knee Circles

1 set × 10 reps

Ankle Circles

1 set × 10 reps

Down Dog-up Dog

1 set × 10 reps

Lizard Lunge Twist Reach

1 set × 10 reps

Plank

1 set × 60s

Side Plank Left

1 set × 30s

Side Plank Right

1 set × 30s

Hip Bridges

1 set × 10 reps

cardio

Running In Place

1 set × 20 reps

Jumping Jacks

1 set × 15 reps

Squat Jump

1 set × 15 reps

Side To Side Jumps

1 set × 15 reps

Workout

Set 1

Dumbbell Cleans

1 set × 3-8 reps

Push Press

1 set × 3-8 reps

Front Squat

1 set × 3-8 reps

Dumbbell Cleans

1 set × 3-8 reps

Push Press

1 set × 3-8 reps

Front Squat

1 set × 3-8 reps

Dumbbell Cleans

1 set × 3-8 reps

Push Press

1 set × 3-8 reps

Front Squat

1 set × 3-8 reps

Set 3

Dumbbell Snatch Ea. Side

1 set × 5-10 reps

Farmers Carry

1 set × 30-60s

Get Up Sit Ups Ea. Side

1 set × 5-10 reps

Renegade Row

1 set × 5-10 reps

Dumbbell Snatch Ea. Side

1 set × 5-10 reps

Farmers Carry

1 set × 30-60s

Get Up Sit Ups Ea. Side

1 set × 5-10 reps

Renegade Row

1 set × 5-10 reps

Set 4

Split Stance Alternating Hammer Curls

1 set × 5-10 reps

Split Stance Alternating Shoulder Press

1 set × 5-10 reps

Split Switch

1 set × 10-20 reps

Squat Curl To Press

1 set × 5-10 reps

Split Stance Alternating Hammer Curls

1 set × 5-10 reps

Split Stance Alternating Shoulder Press

1 set × 5-10 reps

Split Switch

1 set × 10-20 reps

Squat Curl To Press

1 set × 5-10 reps